180109

Community Fitness Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice
Week 1: 20-rep Squat Challenge

For 6 weeks, we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 60% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.

Weightlifting

Back Squat (1 x 20)

Metcon

Metcon (AMRAP – Reps)

4 rounds:

2 min: Row for calories

1 min: Push Press 95/65

Gymnastics

Metcon (AMRAP – Rounds)

tabata hollow & arch holds

*16 RDS alternating* (8 each)